How many sets of the Copenhagen plank should you do when you are new to the exercise?

Two to three sets per side of a 15 to 20 second hold is enough while you are still earning the shin-rest position, since the priority is a clean line, not time. Only extend the hold toward 30 to 40 seconds once you can complete every set without your hips dropping.

How do I make the Copenhagen plank easier or harder?

Move the resting point of the top leg from your ankle back to your shin, or bend the bottom knee and let it touch the floor, to make it easier. To make it harder, raise the straight bottom leg up toward the bench so it works too, or extend your hold time in five-second increments once your current length feels controlled.

What is the Copenhagen plank good for?

It is one of the most effective exercises for building adductor strength and reducing groin injuries in athletes who cut, kick, or change direction. It is a poor choice for someone who cannot yet hold a basic side plank for 30 seconds, since the hips and shoulder need that base of stability first.

Advanced

Copenhagen Plank

The Copenhagen is one of the toughest and most protective adductor exercises there is, widely used to reduce groin injuries in field and court athletes. The top leg presses down into the bench while the adductors and lateral core fight gravity to keep the pelvis lifted. Earn it with the short-lever version first, then progress the lever length and time under tension.

Equipment: Bench
Body part: Thighs
Type: Functional, Strength
Browse by muscle: Adductor Longus, Adductor Magnus
Browse by movement: Core Brace, Hip Adduction

How to do it

1
Set up in a side plank with your forearm on the floor and a bench beside you.
2
Rest your top leg on the bench, either at the shin (easier) or the ankle (harder).
3
Let your bottom leg hang beneath or lightly stack it under the top leg.
4
Press the top leg down into the bench and lift your hips into a straight line.
5
Hold with a braced core, keeping your body from sagging or rotating.
6
Lower under control and repeat for time, then switch sides.

Tips

Start with the bench under your shin to shorten the lever before progressing to the ankle.
Keep your hips stacked and square; do not let the top hip roll forward.
Stop the set the moment your hips start to drop rather than grinding out sloppy time.

Variations

Common mistakes

The ankle-rest position gets picked before the shin version is solid, which skips a strength step the joint still needs.
Once fatigue sets in, the bottom foot or knee drifts down to touch the floor for support, quietly turning the hold into a two-leg brace instead of a single-leg press.
Letting the head and neck crane forward to check hip height pulls the whole line out of alignment even when the hips themselves are level.
Breath-holding through the second half of the hold spikes the effort without adding any actual adductor work.

Frequently asked

How many sets of the Copenhagen plank should you do when you are new to the exercise?: Two to three sets per side of a 15 to 20 second hold is enough while you are still earning the shin-rest position, since the priority is a clean line, not time. Only extend the hold toward 30 to 40 seconds once you can complete every set without your hips dropping.
How do I make the Copenhagen plank easier or harder?: Move the resting point of the top leg from your ankle back to your shin, or bend the bottom knee and let it touch the floor, to make it easier. To make it harder, raise the straight bottom leg up toward the bench so it works too, or extend your hold time in five-second increments once your current length feels controlled.
What is the Copenhagen plank good for?: It is one of the most effective exercises for building adductor strength and reducing groin injuries in athletes who cut, kick, or change direction. It is a poor choice for someone who cannot yet hold a basic side plank for 30 seconds, since the hips and shoulder need that base of stability first.

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